Quieting the Hip Flexors, Waking up the Glutes (and Serratus!)

For this class you will need a blanket or pillow for padding, yoga blocks and some wall space. You will also need a foam roller or two blankets rolled up in the shape of a foam roller to start with. I had so tech issues during this recording so please excuse the blurry video.

To generalize we are pretty hip flexor dominant because of posture and lots of sitting. In this class we work to elongate the spine and reverse this hip flexor dominance. Once out of this patterning we can stand more upright and ask our front and back bodies to work in balance with each other. Some fun bridge variations target the glute and unique plank pose moves to wake the back body at the shoulders, hello serratus anterior. We leave time to work on handstand and back bending for a well balanced class. This class was filmed live April 12, 2021.

Yoga with Blocks and Wall Space

In this class you will need some wall space, ideally for the length of your mat, two blocks, and a blanket.

In this practice we use the block for feedback in new ways. By keeping the block pinned at the wall it helps encourage stability in our bodies and deepen focus where we want it. In some ways this work can feel harder because we are not able to compensate with other body parts, and that is what makes it so great. It makes is clear just how much rotation you have available in your ribcage for example. We come back a few different times to use the help of the wall in this practice and the information from this work just might come into your other standing poses. This class was filmed live April 5, 2021.

Neck and Hip Stability for Mobility

For this class you will need two yoga blocks, a mini loop band, a slidable surface, and blanket for padding. Sometimes before more range of motion we need more stability.

In this sequence we work on stability and movement with the hips and neck. A check in before and after might leave you with more range of motion. We then utilize our block neck stabilizing work in standing poses. We leave extra time to rest at the end of class, rest is so important and so undervalued. Take the time at the end of this practice to let it all soak in. This class was filmed live March 29, 2021.

Resistance Bands: Tall and Twisting

For this class you will need one long loop band and a mini loop band, you may also want yoga blocks and a blanket for padding. If you prefer not to put weight on your knees you can use a chair for parts of the class.

In this class we start out warming up laying down and slowly progress to some more dynamic movements. You have options to rotate and push up into side plank. Rotation work while is side plank is an incredible way to wake up shoulder and hip mobility, strength, and coordination. And it is a fun challenge! We the progress to twisting in hands and knees using the band to make it first harder and then easier to twist. From standing we work on front body support to help us stay long and strong in poses like warrior III and side angle pose. We then tie this length back into highlighting the twisting aspect of standing poses. This class was filmed live March 27, 2021.

Resistance Bands: Revolved Triangle Pose and Bow Pose

For this class you will need one long band, two yoga blocks, and a blanket or two.

In this class we utilize the assist of the resistance bands in three different ways, adding awareness to different parts of the body, adding strengthening, and adding support in getting into twists. We add in some neck work to become more aware of where our head is in space and to cirle back to this in the standing poses. We build up to revolved triangle pose as well as work towards bow pose and other backbends. This class was filmed live March 22, 2021.

Resistance Bands: Upavistha Konasana and Dandasana

For this class you will need a 3-4 foot long resistance band with loops tied into each end. You can use two bands doubled up if you want to increase to load, works well if you have lighter bands since we are working mostly with the legs in this sequence. You will also need a blanket or something to sit on.

In this class we enjoy the support of the resistance bands in helping us to upright out spine while seated. We also work closely with the feet and ankles while laying down and then continue the work in the standing poses. It just may help you to feel more balanced in tree pose. This class was filmed live March 20, 2021.

Yoga with a Dowel Part 2

For this class you will need a dowel and possibly a blanket or bolster.

In this class we continue to explore moves with the dowel to mobilize the upper back and shoulders. The dowel also aids in finding more levity in lunges and balance in warrior III. Moving the dowel closer of further from your center of gravity makes all the difference in the effects of this work so play around and find what feels good to you. My parents had a house guest visiting this week so don't mind her her in the background. This class was filmed live March 2, 2021.

Yoga with a Dowel Part 1

For this class you need a 5 foot dowel (broom, mop handle, something relatively sturdy is helpful) a blanket, and possibly a small hand towel.

In this class you can modify how hard you are working based on how much you push dowel down into the ground or pull the dowel apart. We explore familiar poses like triangle and new poses like 'mopping' and the dowel creates such a helpful lift and support in ustrasana, our peak pose. Take a long rest in savasana and feel how the efforts of the practice might help you rest more fully. This class was filmed live March 1, 2021.

Get Grounded, Find Your Big Toe

For this class you need a strap with a buckle, blocks and some wall space.

Come start out slow with some long reclining stretches. Then give your feet some love with self massage. We use the strap looped around the big toes to help draw the toe into alignment and awaken the three arches, especially the transverse arch running across the foot. The work helps us finding our footing in the rest of the standing poses. We build up to lunges, standing twists and then scorpion tail backbends with the option to try danuarasna. This class was filmed live Feb 8, 2021

Yoga with a Blanket for Breathing Awareness

For this class you need a blanket that is as long as you are tall. You will also need a big wall space and yoga blocks.

We continue with spinal mobility in this class using our breathing to open up more awareness and space to move. The blanket aids in bringing more clarity to our back body. We build up to dolphin pose, where we maintain awareness of the back body and breathing in this challenging pose. Dont worry, there is lots of time to rest at the end with legs up the wall! This class was filmed live January 30, 2021.

Lengthening the Side Body

For this class you will need a bolster or two blankets or a couple of pillows, and yoga blocks.

We start out slow side lying over the bolster to create length and space to breath. Throughout class we continue to explore spinal flexion and extension as well as side bending (lateral flexion).

Move Your Spine 2

In this class we start at the wall and you need a bit of space side to side. You will also need yoga blocks and a blanket for padding.

Working on more spinal flexion and extension we create space to move into deeper twists. We also work on strength coming in and out of internal rotation at the hip, which just may be a missing link to happy knees and hips in the standing poses. We build up to revolved triangle and revolved half moon. All this strength and length support us as we work on deeper back bends in camel pose. After class students said, "Wow, we did A LOT!" This class was filmed live January 25, 2021.

Knees and Toes

For this class you will need some wall space, two yoga blocks and strap and a blanket. We continue to work on rotation at the knee and how this rang of motion helps us in standing poses and prepares us for walking out into life! We start lying down and then progress into standing poses with revolved triangle as our peak pose. This class was filed live January 12, 2021!

Spiraling the Legs for Knee Health

In this class you will need a blanket, a strap with a buckle and two yoga blocks.

Did you know your shins can rotate? We continue this work to improve control and build resiliency at the knee seated and then add in ankle mobility while standing. This work is helpful in our standing poses and also as you head out into the world to go on walks! We then use this spiraling action of the legs to stay grounded while balancing a blanket in the top hand for the standing poses to encourage more thoracic rotation. We even add in neck work to keep us expanding our awareness to the whole body in all the poses.

This class was filmed live January 11, 2021.

Reset Short and Sweet Class

Grab a mat and enjoy this short and sweet practice to reset with some rolling and hip strength. This is a great practice if your hip flexors are bugging you, you've been sitting too much, or you just need a mental rest. This class was filmed January 9th, 2021

This class is 9 minutes long

Knee Strength

For this class you will need a yoga strap and two blocks and a blanket or something to sit on.

Explore your rotational capacity at your knee to notice any differences and similarities from side to side and help build more resilience. You are then invited to explore some of this rotation in the standing poses, where we try out some longer holds. This class was filmed live January 5, 2021

A Twist on Backbends

For this class you need a strap that loops or a stretchy mini loop band (ideally) and two yoga blocks, and a blanket to pad your knees.

Finding ease in strength and support from props, the floor, and our breath along the way. In this class you will explore a more full and diverse range of twisting in familiar poses like lunge and revolved triangle as well as in backbends. You will also explore a new take on twisted, cross ankled sun salutes to open up spinal and ankle mobility (and everything else in between). We end in side lying cross pattern dancers pose. This class was described by other students as 'powerful!' It was filmed live January 4th, 2021. (I do a little sigh every time I type or write 2021)

Taking Up Space

For this class you will need a strap, preferably that buckles, two yoga blocks or two blankets and possibly a chair. Continuing to develop your strength, now also add back in ease and a feeling of effortlessness and spaciousness into your practice. We revisit familiar poses like triangle and warrior 2, but with the awareness the strap can provide in taking up space in these poses. This class was filmed live January 2, 2021

Winter Solstice Practice

For this class you will need a spot at the wall, a sturdy chair, possibly a bolster, and two yoga blocks. Start mobilizing your hips with this new hip sequence at the wall. And light up inner thigh strength which may just be your missing link in upward facing dog. We build up to half moon, warrior III, and revolved half moon at the wall to highlight the back foot. We close the practice with shoulderstand or legs up the wall. This class was filmed live Dec 21, 2020.

Wild Thing at the Wall

For this class, set your mat up with the narrow end at a wall, have a strap near by. We will use a chair and yoga blocks and wall throughout the sequence. In this class we use the wall for more feed back and awareness, starting with the reclining stretches and then carried on into the standing poses. The chair gives a whole new experience on what a lung can feel like in the hips. The rotational work also helps the backbends feel more accessible in the upper back. Add in the shoulder movements and we are well prepared to work towards wild thing, at the wall and then with the option from downward dog. This class was filmed live Dec 19, 2020